EXERCISE SET REP

DECLINE BAR PRESS 5 6-8

INCLINE ROTATING DB PRESS 4 8-10
NEUTRAL GRIP DB PRESS 4 8-10
FLAT DB FLY 3 12-15
PUSH UPS 100
CABLE CRUNCH 5 10
+ +
GYM BALL CRUNCH 25

EXERCISE SET REP

DEADLIFT 5 5
PARLELL GRIP CHIN UPS 4 8-10
REVERSE GRIP PULL DOWN 4 8-10
BENT OVER ROW 3 12-15
SEATED ROW 3 12-15
REVERSE FLY 3 15-20
CABLE PULL INS 5 12
+ +
LEG RAISES 25

EXERCISE SET REP

STANDING REVERSE GRIP EZ BAR CURL 5 5
CLOSE GRIP BENCH 5 5
SEATED OFF SET GRIP CURL 3 8-10
TRICEP PRESS DOWN 3 12-15
HAMMER DB CURL 3 12-15
LYING EZ BAR BEHIND HEAD EXTENSION 3 12-15
PLANK 5 1 MIN

EXERCISE SET REP

PRESS 4 5
SEATED SIDE LATERAL 4 8-10
LATERAL L RAISE 4 8-10
FACEPULL 3 12-15
REVERSE FLY 3 12-15
SHRUGS 3 15-20
OBLIQUE SITUPS 5 15/15
 EXERCISE SET REP
SQUATS 5 5
FEONT SQUATS 4 8-10
STEPUPS 4 8-10
LYING DB LEG CURL 3 12-15
CLOSE STANCE LEG PRESS 3 12-15
LEG EXT 3 15-20
SEATED CALF RAISE 5 15
DONKEY JUMP CALF RAISES 5 12/15